Beef

Also, the same amount of steak contains reasonable amounts of vitamins B2, B3 and B6, as well as more than 100% of the RDIs for selenium and zinc.

If you’re looking for higher concentrations of vitamin B12, it is recommended to choose from low-fat cuts of meat. It’s also better to grill or roast it instead of frying. This helps preserve the vitamin B12 content.

SUMMARY

One 3.5-ounce (100-gram) serving of beef contains about 6.2 mcg of vitamin B12. That’s 102% of the RDI.

Fortified Cereal

This source of vitamin B12 may work well for vegetarians and vegans, as it’s synthetically made and not derived from animal sources.

Although not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of adding nutrients that are not originally in the food.

For instance, Malt-O-Meal High Fiber Bran Flakes offer up to 137% of the RDI for vitamin B12 in 3/4 cup (29 grams).

The same serving of this cereal also packs 140% of the RDI for vitamin B6 and good amounts of vitamins A, C and E.

Salmon

Salmon is well known for having one of the highest concentrations of omega-3 fatty acids. However, it’s also an excellent source of B vitamins.

A half fillet (178 grams) of cooked salmon can pack more than 80% of the RDI for vitamin B12.

The same serving size also provides an incredible 4,023 mg of omega-3 fatty acids.

Alongside its high fat content, salmon offers a great amount of protein, with about 40 grams in a half fillet (178 grams).

SUMMARY

A half fillet (178 grams) of cooked salmon offers more than 80% of the RDI for vitamin B12.

Fortified Nondairy Milk

Nondairy milk is popular among those who want a nutritious vegan replacement for dairy milk.

While soy, almond and rice milks are not naturally high in vitamin B12, they are usually fortified, making them an excellent source of this vitamin.

One example is soy milk, which can provide up to 45% of the RDI for vitamin B12 in one cup (240 ml).

For this reason, fortified nondairy milks could be a great option for those wanting to increase their vitamin B12 intake and avoid deficiency.

Similarly to the vitamin B12 in other fortified sources, the vitamin B12 in nondairy milk is synthetically made, so it’s vegan-friendly.

SUMMARY

One cup (240 ml) of soy milk contains 2.6 mcg of vitamin B12, or 45% of the RDI.

Milk and Dairy Products

Milk and dairy products like yogurt and cheese are great sources of protein and several vitamins and minerals, including vitamin B12.

One cup (240 ml) of whole milk supplies 18% of the RDI for vitamin B12.

Among all kinds of cheeses, Swiss cheese has been shown to have the highest vitamin B12 content. One ounce (30 grams) of Swiss cheese can contain about 16% of the RDI.

Full-fat plain yogurt can also be a decent source. It has even been shown to help improve vitamin B12 status in people who are deficient in the vitamin.

Interestingly, studies have shown that the body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish or eggs.

For example, a study in over 5,000 people showed that dairy was more effective than fish at increasing vitamin B12 levels.

SUMMARY

Dairy is a great source of vitamin B12. One cup of whole or full-fat yogurt provides up to 23% of the RDI, and one slice (28 grams) of Swiss cheese contains 16%.

Eggs

Eggs are a great source of complete protein and B vitamins, especially B2 and B12.

Two large eggs (100 grams) supply about 22% of the RDI for vitamin B12, plus 28% of the RDI for vitamin B2.

Research has shown that egg yolks have higher levels of vitamin B12 than egg whites, as well as that the vitamin B12 in egg yolks is easier to absorb. Therefore, it’s recommended to eat whole eggs instead of just whites.

In addition to getting a good dose of vitamin B12, you’ll get a healthy amount of vitamin D. Eggs are one of the few foods that naturally contain it, with 9% of the RDI in two large eggs.

SUMMARY

Two large eggs (100 grams) contain 1.3 mcg of vitamin B12. That’s 28% of the RDI.

Should You Take Vitamin B12 Supplements?

Vitamin B12 supplements are recommended for people who are at risk of vitamin B12 deficiency.

Those include older adults, pregnant or breastfeeding women, vegetarians and vegans, individuals with intestinal problems and those who have had stomach surgery.

As with the vitamin B12 in fortified sources, the vitamin B12 in supplements is synthetically made, so it’s vegan-friendly.

Vitamin B12 supplements can be found in many forms. You can swallow, chew, drink or inject them, or place them under your tongue.

Research has shown that vitamin B12 taken by mouth and muscular injection are equally effective at restoring vitamin B12 levels in people who are deficient in the vitamin.

In fact, a study found that people with low levels of vitamin B12 replenished their stores after 90 days of either supplements or injections of vitamin B12.

However, not all vitamin B12 deficiency is caused by inadequate dietary intake. It is sometimes caused by lack of intrinsic factor, a protein that is necessary for the efficient absorption of vitamin B12.

Lack of intrinsic factor is most common in older people and is usually associated with an autoimmune disease known as pernicious anemia.

The most common treatment for pernicious anemia is lifelong vitamin B12 injections. But small amounts of vitamin B12 are absorbed without intrinsic factor. One review concluded that taking 1,000 μg daily is an effective alternative to injections.

SUMMARY

Vitamin B12 supplements are recommended for people who avoid animal products or with impaired absorption. They can be found in different forms, and dosages range anywhere from 150–2,000 mcg.